Exercises for the sides

All women dreams of with a slender waist, but the hated fat on the sides sometimes prevents the achievement of goals. If you regularly perform exercises on the side, with this problem you can say goodbye, receive as a prize a wasp waist. What kind of set will help you to do and how to organize drills, read on.

General rules of application

Do exercises for the sides of the house and the public, but it is important to follow a few rules that will increase their effectiveness:

• To do preferably before lunch or in the afternoon. The best choice before Breakfast or after 2-3 hours after. You can pick up again, but in any case, observe an important condition – it is desirable to produce a workout at the same time.
• If you want to go fast, stable results, not less than 3 times/week. Fitness trainers recommend to do it at least every two days.
• It is advisable to exercise the side became a mandatory part of regular training. However, you can and outside of the complex classes to devote time to the study of these muscles. Anyway, before proceeding to the main complex, without a doubt you need a workout to prepare the muscles to work, to eliminate the risk of injury.
• It is advisable to combine the work on the muscle with workouts – it is faster to remove the fat.
• No matter what way you can make the exercises on the sides, between the which don't need to make big jumps, a maximum of half a minute. In this sense, you must plan the complex way that makes it easy to get out of the previous movement to the next.
• You should not run at the limit of their possibilities. If you feel pain during the execution of certain movements, reduce the load or the intensity of their Commission. After some time, the muscle mass are made stronger, and the manipulation of the body becomes for you a lot easier.
• You can not eat an hour before workout, and after not eating within 2 hours, otherwise to lose weight does not work, at least quickly.
• Drink water throughout the day, but preferably at night to minimize their consumption. The daily amount that the drink should be about 2 litres to drink water in small amounts you can during the class.

You need to observe an important rule that is not directly involved in the training, but it has an effect on the effectiveness of weight loss, the fight with the fat in problem areas. To adjust your diet. It is recommended to eat small meals 5-6 times/day. You must use only healthy foods, and the diet should be balanced.

The most important rule of success in the classroom, the its regularity.

Effective exercises for weight loss laterally

During the class you can use a wide variety of sports facilities to increase the load. In this case, you will be able to achieve not only a greater efficiency of fat burning, but also the appearance of the muscle mass. You can give visual volume, if these charges to overdo it, so it is not recommended the use of weighting of more than 1 hour/week.

Regardless if you are alone with a side of muscle or include this unit in the lesson, start in any case, with the unit of warming.

Warm-up

Its length is about 7-10 minutes.

In the warm-up block may consist of the following simple implementation of the motion:

1. At the foot of the front, making head nods forward, then back again 20 times.
2. Reach, standing on tip and pulling up hands. Then, again, on the basis of the position of the right foot. Repeat the exercise 20 times.
3. With your feet shoulder-width apart and hands at your waist, tilt the trunk to the left and right in each direction for 15 times.
4. Standing in the position in which the hands on the waist and legs apart at the width of your shoulders, perform flexion of the trunk forward. While the right hand trying to reach the toes of the left foot, and then the other way around. This type of manipulation in each direction you need to make 10.
5. Draw a straight hands in circles, moving them the first 10 times clockwise, and then, many times against her.
6. A sitting position with the back straight. Each squat pulling in front of a straight arm.

The main part

This includes directly exercises for women for weight loss the sides, designed to remove the fat, tighten muscle mass. To implement them come and check.

Very effective exercises with dumbbells:

1. Leans. For more effective fat burning should take dumbbells weighing up to 1.5 kg. Standing straight, with a little spreading of the legs, make the tracks. If the inclination occurs in the right side, smooth, the right hand along with the dumbbell down and to the left rises towards the armpit. The brush with dumbbells have to slide on the body. In the same way we do movements in the other direction. To meet them alternately in each direction, for 25-30 hours.
2. Of right foot, hold in our hands, extended in front of you, dumbbells. Fix the pelvis and the legs – they don't have to move. The housing is pivoted back to the right, the maximum setting the stage for the back, on the right hand side with a dumbbell. Next, run a similar turn to the left. Alternatively, you have to make 25-30 of these turns in each direction.

Fitball another effective, helping in the removal of all the excesses of the problem areas.

1. Sit on the ball, keeping the back straight and the legs bent at right angle. Rotate the body to right and left, fastening the ball of the pelvis, the legs, the lifting of the floor. Need to do 20 turns in each direction.
2. To perform this exercise involved not only our sites, but also the abdominal muscles, back and legs. Lie on the floor and the exercise ball tightly with feet to take. Raise the legs, keeping the ball remain in this position for 5-7 seconds. Then slowly return to the original position. Beginners are usually struggling with this exercise, so to start, you can do it at least 5 times. With time it will be easier and you can gradually increase the number of repetitions to 15-20 times.
3. Leans to the ball. On her knees, taking the exercise ball, raise it above your head. The back should be smooth, as well as the hands. Perform tilts to the right and to the left, trying as far as possible to get to the ball. In doing this, keep the balance, make sure that the case is not "rolled" forward or backward, but he remained in the same plane of the pelvis. Each path must be made with 15-20 tracks.

Very effective for weight loss in women sides of exercises, tables, shelves.

1. Triangle. This stand helps to strengthen the muscles of the back, legs, abdomen, as well as interesting parts of the body. Improve thanks to her and stretching. Feet should be wide as possible, approximately 3-width apart. Deployed to the right of the toe as possible. The left foot rotate inwards 45 degrees. Hands raised to the sides, with the palms looking down. Inhale and when you exhale reach behind with your right hand. The arms should maintain a position parallel to the floor. Gently tilt the trunk to the right, his right leg, right hand. The left hand is given up. The realization of these movements, you need to try to not round the sides, but rather "draw" them to himself. The position in which it is located, such as a triangle, and is needed to maintain, for 10 breaths. Next, execute the same steps, but in the other direction. This exercise promotes effective fat burning.
2. Strap. Lie on your side without problems, leaning on the elbow of the right hand. Lift the pelvis, so that the body, from head to foot resembled a smooth, taut the rope. Locking in this position is desirable at least 5-7 seconds. Perform the same exercise in the other direction. All you need to do is to start at least 3 to 5 times, and, over time, can increase the number of approaches and the setting of time.

Remove the fat from the sides are excellent for a variety of twisting, you can also do at home to lose weight.

1. Fall on the face, the hands winding up on the head. At the same time take the body and the legs up, do the twist. Try to keep the body under torsion remained in the same plan. Committed 15-20 of such movements in one direction and then the same in another. You can perform these techniques in several approaches.
2. Lying on your back, bend your knees at right angles, the hands behind the head begin. Raise the body, drawn in this case your left elbow with your right knee, then vice versa. All you need to do 15-20 of these movements.
3. Lying on the ground, pulling the body and the legs towards one another to the right and then to the left. Ensure that the body and the legs are maintained in a position parallel to the floor. All you need to do 20 such movements.

In addition to these complexes, are very effective classes with hula-hoops, the terms "state of Health". You can include them as part of the warmup and the main unit, and use them to remove the fat from the Bochkov.

To achieve the fat burning and slim body, not necessarily to perform a workout of these exercises for slimming the sides – pick 3-4 for each class, and make them.

With proper training and the frequency after a couple of weeks you will see the desired results, regardless of the home that you were engaged or in the room.